PERRES Human Performance

10 Aug 2018-Friday (KB Circuit or Aerobic Conditioning)

KB Option:The Dean's List 4-6 Rounds
1.SKB Swings x10+ SKB 1 arm Swings Rtx5+SKB 1 arm Swings Ltx5 (or 20 SKB Swings), Rest :20sec       2.DKB Clean x8, Rest :20sec      3.DKB Squats x10, Rest :20Sec     4.DKB Push Press x10, Rest :20Sec     5.Plank to Push Up x10, Rest :20sec    6.DKB Farmers Walk x60 Yards, Rest :20sec
Option 1:  Long Run or Swim  7-8 mile run < 8min/mile or 1500+m swim

Option 2:  Long Row  or bike 10,000m+ row for time  or 60min bike for distance

Option 3: 5mile ruck  < 1:15min

Option 4:MB Circuit  Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises. When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again.
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 5: Cardio Round Robin (bike x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2 Rest in in between implements and at the completion of each round

Optional :Odd object  1)5x Log Clean + Press  2)5x Stone Row 3)5x Stone Lap Row 4)3xStone Load 5)3x Stone Load + Place 6)5x Pull Up Negatives 7)Sandbag Plank

10 Aug 2018-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.Double KB Rack Squats x15
1b.TRX Row x15
1c.TRX Single Leg King Deadlift x10-15ea
1d.Dips x10-15
4 Sets

2a.75 yard shuttle x 8 (:15 sec rest between reps)
1 Sets

3a.Ab Wheel x5
3b.Pike Combo x10
3 Sets

STRETCH

9 Aug 2018- Thursday (Upper Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Band Series:Horizontal Pull Aparts,Protraction, Retraction 3x12ea

Warm up Bench: 49₁58 ₁
8 8

T1
Bench Press- 61 _1*** 73-76_4-6 ***_{_{*** Denotes Start sets every :85 sec}}

                           6          5
DB or KB Single Arm Row 5x5 each arm. Complete these with your warm up sets and your 1st working set.

T2 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)    _{Max rest between Rounds :60-:90 sec}
Back Ext 3x10

AUX
TRX I's and T's 3x8 ea
Plate In's and Outs 3x8 ea (rt in, rt out, lt in, lt out)
3 x Push up Series(Complete 1,2, then 3 in order per set)    _{Max rest between}_{Rounds :60-:90 sec}
   1. Clapping x5
   2. MB Close Grip x 10
   3. Staggered x 8ea

9 Aug 2018-3RD MRB Workout Thursday

Performance Prep

Shin Box – Windshield Wiper x 10 each

- Hip Extension x 10 each

Hurdles - Straight Leg x 20

Bent Leg x 20

Over/Under 8 Trips

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1

Come To Balance x 8 Start - Stop - Start

Start – Buzz - Start

Multi Starts x 7 Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Reaction Drills x 6-8 (both Rt, Lt, and reactive)

8 Aug 2018-Wednesday (Lower Body Max Power)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Multistarts 5yards x12

PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12

T1a Clean Pulls 67₁ 79₁ 85₂ 91₁ _{Stay above 85% of your best rep on each set}
3 3 3 3
Broad Jumps 4x4

T1b Power Squat or Deadlift

49₁58₁ _{warm up} 61₁ 67₄73₁_{Stay above 85% of your best rep on each set, the set is over if you drop below 85%}

6 5 5 ME ME
Single Leg Bridge with Knee Hug 4x8ea

T1a&T1b are power exercises. This means the weights will be moderate and we need to focus on bar speed! If you can, use a tendo unit. The faster you move a weight the more power you will produce. while doing this it is very important to maintain great technique.

T2

DB/KB Step Up with Knee Drive 4x5ea
Vert MB Toss 4x5

AUX 2-3 Rounds
Iso Superman Hold :30sec
SKB Bells Up farmers walk 30-60yds
Heel Taps x15ea

8 Aug 2018-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Turkish Get-Ups x5ea
1b.5-10-5 Shuttle
5 Sets

2a.KB rack Reverse Lunge x8ea
2b.DB Row x8ea
2c.Single leg KB (1 KB) RDL's x8ea
2d.1/2 Kneeling KB Shoulder Press x8ea
4 Sets

3a.Scoops x25
3b.Bicycle Crunches x25
3c.6 Inches to 90 deg x25
3 Sets

STRETCH

7 Aug 2018-Tuesday (Anaerobic Conditioning/ Circuit Conditioning)

Foam Roll& Correctives
Dynamic Warm Up
KB Circuit:Road to Nowhere
A. DKB Rack Squats x5 + DKB Farmers Walk x60-90yds + Renegade Rows x8each
No rest between exercises, 2-3min between rounds. Complete 4-6 times.
B. SKB L. Cycle Swing x12 + SKB L. Cycle Clean x5each + DKB Sumo DL x10 + SKB Single Leg RDL's x5each + SKB Press x5 each + SKB Bent Over Rows x8 each.
:20-:30sec rest between exercises, 2-3min between rounds. Complete 4-6 times

Strongman Circuit.....3-5 Rounds
1.5xLog Bar Clean and Press 2.30ydsxHeavy SKB Farmers Walk Right 3.30ydsxHeavy SKB Farmers Walk Left 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30yds x MB Keg Toss 7. 30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10. 60 yd shuttle
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Sprint Option 1-2 Rounds of......
2-4x200m< :45sec rest 1.5-2min 3-5x100m < :18sec :60-1:30rest

Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, Criss Cross, Serpent ......do one set of ea 1st round :30sec on/ :30sec rest on ea x1,  2nd round :20sec on/ :20sec rest on ea x1, 3rd round :20sec on/ :40sec rest on ea x1

Interval Circuit   2-3 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Interval Circuit 2   2-3 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Row Option
1x500m row moderate even pace, work to rest ratio 1:1 EX: If it takes 5 min to complete the 500m rest 5 min
1-2 Rounds of.....
3x500m rest 1:1 and 5x250m row rest 2:1

Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats     2. Squat Jumps    3.Push Ups    4. Superman Iso Hold    5. Split Squat Jumps 6. Bicycle Crunches  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope
10. Prone Shoulder Taps 11. Giant Flutter Kicks   12. Sit Ups  13. 5/10/15 yd shuttle  14.Rest